Swimming for 30 minutes and running 1 hour on a treadmill can both help you maintain a healthy weight and reduce your chronic disease risks. You’ll burn a significant amount of calories swimming for 30 minutes, yet your calorie expenditure is greater running on a treadmill for one hour. The workout that's the best fit for you is one you enjoy and can stick with long term.
Swimming vs. Running
Swimming is much easier on your joints than running on a treadmill, which is beneficial for injury prevention. However, weight-bearing exercises -- such as running -- are more beneficial for healthy bones. A study published in a 2009 issue of the “Journal of Strength and Conditioning Research” found that running increases bone-mineral density more than non-weight-bearing exercises, such as cycling and swimming. However, high-impact running does increase your risk for bone fractures.
Calories Burned
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You’ll likely burn more calories running on a treadmill for 1 hour than you will swimming for 30 minutes, which is beneficial for weight loss. Harvard Health Publications reports a 155-pound adult burns 744 calories running for 1 hour at a pace of 6 miles per hour, but only burns 372 calories swimming the breaststroke for 30 minutes. If you boost your swimming duration to 1 hour, you’ll burn the same amount of calories – 744 -- as you would running 6 miles per hour for the same duration. If you burn 500 more calories than you eat each day, you’ll lose about 1 pound per week.
Exercise Intensity
You can reap the same health benefits, such as reduced chronic-disease risks, swimming for 30 minutes at a vigorous intensity as you can running for 1 hour at a moderate intensity, according to the 2008 Physical Activity Guidelines for Americans. The Centers for Disease Control and Prevention defines moderate intensity as working out at 50 to 70 percent of your maximum heart rate, and vigorous intensity as exercising at 70 to 85 percent of your maximum heart rate. You should be able to comfortably hold a conversation during moderate-intensity exercise, but struggle a bit more talking while exercising at a vigorous intensity.
Effective Weight Loss
A study published in a 2006 issue of the “Journal of Sports Medicine and Physical Fitness” found that subjects lost the same amount of weight and body fat doing weight-bearing exercises on land -- such as walking or running -- as they did exercising in water. However, running for an hour on a treadmill may help you lose more weight than swimming for 30 minutes a day, if your calorie intake remains constant. A review published in a 2009 issue of “Medicine and Science in Sports and Exercise” reports that exercising more than 4 hours weekly is associated with significant weight loss in overweight individuals. If you choose swimming for 30 minutes over running for an hour, you'll need to eat less to get the same weight-loss results.
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